Views: 396
Last Updated: 09 Jan 2009

Italian Braised Cod

Reviews (2)
Tweaks  (5)
  • serves: 4
  • yield: 4 servings
  • ready in: 25 mins (10 mins Prep - 15 mins Cook)
Cod and haddock fillets work well for this braised dish. An extra easy and quick way to fix superb tasting fish! Serve over rice.

ingredients

  • 2 tablespoons olive oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 (400g) tin chopped tomatoes
  • 75g (3 oz) black olives, pitted and sliced
  • handful chopped fresh parsley
  • 100ml (4 fl oz) dry white wine
  • 450g (1 lb) cod fillets

preparation method

  1.   In a large frying pan, heat oil over medium heat. Sauté onions and garlic in olive oil until softened.
  2.   Stir in tomatoes, olives, parsley and wine. Simmer for 5 minutes.
  3.   Place fillets in sauce. Simmer for about 5 more minutes, or until fish turns white.
         

Nutrition

  • Calories 224.9kcal
  • Calories from Fat 84.7kcal
  • Fat 9.4g
  • Saturated Fat 1.3g
  • Cholesterol 41mg
  • Sodium 513.3mg
  • Carbohydrates 7.7g
  • Dietary Fibre 2.1g
  • Protein 21.4g
  • Sugars 4.9g
  • Vitamin A 155.9mcg
  • Vitamin C 17.7mg
  • Calcium 42mg
  • Iron 1.8mg
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More Tweaks (5)

  Tweaks

  •     
    Tweak:
    Altered ingredient amounts:

    I really like this recipe, however I made it for two only halving the ammount of fish and wine. Looking at the ammount of sauce I had per plateful, I would imagine this would be a little dry served with rice if made with one can of tomatoes between four servings.

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    Tweak:
    Used different ingredients:

    Absolutely delicious and so quick and easy. I used tilapia fillets, chicken stock and kalamata olives. My husband, who isn't a big fan of fish, loved it.

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